Thirsty (for knowledge) Thursday: The Case For Plant Protein

I like meat. Don't get me wrong. But more recent studies have been saying that meat-based protein isn't as healthy as plant-based proteins.

Here's a relatively non-scientific article that summerizes (and links to) many recent studies making this point. Check it out for the full details (and links to the studies), but here are some parts I'd like to share.

(And no, this has nothing to do with yesterday's post about how my garden did over the summer... that's just ironic timing.)

One study found that those eating the most fruit-and-veg-dense diets had a 31 percent lower risk of dying from cardiovascular disease and a roughly 20 percent lower risk of overall mortality than those eating animal-focused diets. That study didn't look specifically at protein, but participants consumed the other main animal-sourced food group, dairy, at about equal rates no matter what, so ultimately this comes down to replacing meat with alternative protein sources.

And yes, these associations are correlations, not causations. But there are some legitimate reasons that plant-based protein sources like beans are a healthier alternative to bacon. The researchers aren’t saying you can’t or shouldn’t indulge in a thick Delmonico or a flame-grilled cheeseburger. Rather that you should enjoy them in moderation. Generally, research shows that less animal meat - most especially red meat - is better than more, in terms of long term health. You don’t have to love tofu, either (it’s not the best plant-based protein anyway), as long as you strive to eat more of your protein from the ground and less from animals.

The article makes 4 major points that it eleborates upon. Here's a bit about the first 2:

Plant Protein Has More Nutrients and Fiber (Though Not All of the Amino Acids)

Animal meat is known for its many nutrients. If you eat a variety of animal meats (light and dark, not just beef, as well as various organs), you can take in all the amino acids you need to manufacture your own bodily proteins plus vitamins like B12, niacin, thiamine, B5, B6, B7, and vitamins A and K.

But here's the thing: If you swap all that animal protein for an equally diverse diet of plant-based proteins like nuts, seeds, and beans, you are no worse off. That's because these foods are also packed full of a similar spectrum of nutrients. The biggest difference is vitamin B12, which most plants cannot produce on their own. You can get B12 from edible seaweed and in fortified cereals, though the easiest way is through supplementation or by eating animal products.

Given their equal vitamin profile, Andrea Giancoli, a registered dietitian in California says plant-based proteins are far healthier than their meat counterparts. That’s because, pound-for-pound, they pack more nutrients into fewer calories. They also have one thing that animal proteins completely lack: fiber. (Except for things like tofu, which is processed, Giancoli notes.) Let’s not forget the fiber. Fiber aids in digestion, promotes a healthy gut microbiome, and is strongly associated with lower cardiovascular disease risk.

Ahhh... fiber.

The 2nd point brings up an interesting correlation:

People Who Eat Plant Proteins in Part Have Healthier Habits

Meta-analyses that compared people who eat animal versus plant proteins consistently find that, even after adjusting for other influential factors like socioeconomic class, weight, and exercise habits, those who eat plants tend to live longer, healthier lives. They tend to have less cardiovascular disease and fewer cancer cases, though especially the cancer association tends to drop away once other factors have been controlled for. Despite all that controlling, though, there's still an association with living a longer life with fewer heart problems. There are almost certainly some small factors contributing to the association. People who eat plant proteins may see their doctor more regularly and thus get better preventive care. Maybe they tend to live in quieter, less polluted places.

Since correlations still exist between eating plant proteins and overall health, even after controlling for other factors, meta-analyses have generally concluded that lifestyle factors alone can't account for the correlation.

... and then the article goes into a little more detail on that last point.

It also goes on to make its final 2 points that meat has more saturated fats and that processed red meat is carcinogenic, and grilled meat may be too.

And I enjoyed (and agreed with) the closing of the article:

If we’re taking an exclusively long-range, zoomed-out, big picture view it’s fairly undeniable that getting your protein from plants would be healthier overall. But dietitians like Giancoli are also adamant about one other important thing: Food should be enjoyable. We shouldn’t spend our lives gorging only on ice cream and pizza, but if you love burgers you should have them. Not every night - just sometimes. The key to a successful diet, as many dietitians will tell you, is balance and moderation. And beans.

For more "Thirsty Thursday" posts that highlight workouts, body science, and all kinds of interesting information, CLICK HERE. As always, back with some "Friday Funnies" tomorrow.